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Yoga After Delivery - Getting Back into Shape After Childbirth
Pregnancy may be one of the happiest phases in a woman’s life, but there is no denying the fact that the stress and strains it puts a woman’s body through are immense. Most women struggle with common day-to-day activities after giving birth as the body is still recovering from the rigours of pregnancy and labour. Yoga is extremely beneficial and can help recover from the effects of childbirth smoothly.
Benefits of Doing Yoga After Pregnancy
There are various benefits of postnatal yoga, chief amongst them are:
Postnatal recovery: A woman’s body undergoes tremendous changes during pregnancy. These changes cause a lot of stress to all parts of the body; plus the process of carrying a baby and giving birth is painful. Yoga after normal delivery is a great way to gradually soothe the strain that the body has had to endure on account of pregnancy.
Weight Loss: All women put on weight during pregnancy. The added requirement of taking in more than usual nutrients and the need to carry the extra weight of the baby cause weight gain in pregnant women. The problem begins post-delivery when the extra weight is no more required. Losing weight post-delivery is not easy to do. Yoga, however, is a tried and tested ancient regimen; some discipline and a little time per day to perform yoga can yield fantastic results for losing weight post-pregnancy.
Endurance: Most new mothers experience weakness after pregnancy. Symptoms of this weakness include the loss of stamina, muscle/joint pain, and chronic exhaustion. Yoga will gently and slowly exercise the muscles and joints back to their original strength along with gradually boosting core strength and stamina.
Regaining Posture: Nine months of pregnancy followed by caring for the infant post-birth will inevitably throw a woman’s normal body posture out of sync. The process of moving around with a growing baby in the womb is stressful on the spine. This is because nursing and constantly lifting the little one after birth puts added stress on neck and shoulders. Yoga strengthens all the essential muscles and joints and can even help women achieve better than pre-pregnancy posture.
Psychological Benefits: Yoga focuses on deep breathing, stretching and relaxing the body, the combination of movements and breathing improves blood circulation and oxygenates the body at the same time. As such yoga can induce a state of deep relaxation reducing stress and calming the body and mind.
Things You Will Need for Performing Yoga
While yoga is mostly a freehand form of keeping fit and comprises of breathing and body movements, some basic equipment would be helpful to make exercise and fitness routines relatively comfortable. Given below is a list of some things that should be used for post pregnancy yoga
A Rubber Mat: A prerequisite for yoga is a soft rubber mat; not only does it provide cushioning between your body and a hard floor, it also makes for a firm non-slipping surface preventing possible injuries.
A Blanket: Certain poses require additional padding to prevent discomfort. Choose a blanket of medium thickness that is made of a soft material.
Blocks: Blocks are useful for advanced poses which require extreme flexibility; beginners can perform advanced manoeuvres with the help of blocks.
A Strap: Straps are very useful support devices that aid in stretching and supporting limbs for certain difficult to perform yoga poses.
Sportswear: Proper gear and clothes are essential for any type of work out routine. Yoga involves a lot of stretching and complicated postures; it is essential that the clothes worn during these sessions can stretch and move along with the body without getting in the way.
Post Pregnancy Yoga Poses for New Moms
Given below are selections of twelve yoga poses and manoeuvres that would be useful for women who have just conceived. The first few poses help with stretching, warm up and flexibility which is followed by poses for more advanced benefits.
Neck Stretch (Roll):
This pose is great for stress relief but needs to be performed cautiously.
Benefits:
Imparts flexibility to the neck, eases muscle tension, provides a warm-up for more advanced poses.
How to Perform:
Sitting in a cross-legged position, inhale deeply, slowly turn your head to the right till muscles feel stretched. Take three deep breaths and slowly return to the normal position.
Shoulder Stretch (Roll):
This pose imparts flexibility to the shoulders.
Benefits:
Eases muscle tension, loosens shoulder muscles and provides a warm-up for more advanced poses.
How to Perform:
Sitting in a cross-legged position, keep your arms straight on the sides. Slowly move your shoulders forward, and bring them towards your earlobes without moving your arms, essentially in one rotation. Continue rolling and move backwards and then downwards. This completes one rotation. Repeat the movement seven times, pause for five seconds, and then reverse the movement and perform seven repetitions.
Chest Stretch:
This can be used as a warm-up pose after which high-level poses can be done.
Benefits:
Stretches, loosens, and relaxes chest and upper back muscles, and eases muscle tension in the thorax.
How to Perform:
Sit up straight in a cross-legged position. Keep your arms straight on the sides and your spine straight. Now close your eyes and inhale deeply, expanding your chest and abdomen muscles. Hold for five seconds and slowly exhale; pause for five seconds and inhale again, repeating the motion for at least twenty repetitions. Note that this exercise has to be performed slowly, and in case of discomfort, breathlessness or dizziness, stop immediately.
Feet Stretch :
This pose is good for the lower part of the body.
Benefits:
Stretches the feet, exercises the calf muscles, and improves circulation.
How to Perform:
Get into position by resting both knees and hands on the mat. Slowly walk your hand backwards lowering your back till your bum has touched the heels of the feet. Now rest the bum on the heels of your feet and straighten your back. You should be sitting straight with your hand on your thighs, and your bum will be resting on the heels of your feet, at this point, the soles of your feet should feel stretched. Hold the position for eight seconds before relaxing. Repeat this movement five times and try to increase the holding time.
Pelvic Tilt :
This pose helps strengthen the core.
Benefits:
It exercises the muscles of the lower back, abdomen and buttocks.
How to Perform:
Lie down on the mat and fold your knees, keeping your feet on the mat and the palms of your hand alongside your hips, touching the mat. Maintain a neutral spine inhale while lifting your hips. Pause for three seconds and exhale slowly, bringing your hips back to the mat; rest for three seconds and repeat. Twenty repetitions per session of this movement should suffice.
Kegel Exercise :
Kegel exercises strengthen the pelvic floor.
Benefits:
Pregnancy often results in a weakened pelvic floor which can result in a lessening of sexual pleasure and control on the urinary bladder.
How to Perform:
Lie down on your back, fold your knees with the soles of the feet touching the mat and your hands on the navel. Contract the muscles of the lower abdomen – the muscles that you would use to stop urinating mid-way – hold five seconds. Release and inhale, pause for five seconds and repeat. Practice twenty repetitions per session.
Pelvic Rocking :
This position helps in the release of flatulence.
Benefits:
Pregnancy puts pressure on the abdomen resulting in weakened muscles. Pelvic rocking strengthens the abdominal muscles.
How to Perform:
Lie down on your back with your knees folded and your hands on the sides. Exhale and move your navel upwards and inwards. Inhale and move your navel downwards, pause for three seconds and repeat. Do twenty repetitions per session.
Tiger Pose :
This works on all the major muscles of the body.
Benefits:
It helps to relieve back pain and rejuvenates the reproductive organs.
How to Perform:
Get into position with both knees and palms resting on the mat. The knees should be in line with the thighs, and palms in line with the shoulders. Now, lift your right knee and stretch out your right leg, bringing it in line with your hips and parallel to the floor. Raise your right leg, bend your knee, and bring the heels of your feet towards your buttocks. At the same time, raise your shoulder and tilt your head backwards. Inhale during this movement and hold for four seconds; then, exhale and move your knees towards your chest and lower your shoulders. Move the head towards the chest trying to touch your head to your knee and hold for four seconds. Pause for four seconds and repeat with the left leg. Perform this movement for five repetitions.
Cobra Pose :
The Cobra pose helps to tackle back pain problems after delivery.
Benefits:
Strengthens the arms, shoulders, spinal column and buttocks.
How to Perform :
Lie down on your tummy keeping the whole body straight and feet together. Bring your arms below your shoulders, inhale, and gently lift your upper body, while keeping your waist firmly on the mat. Lift as much as possible without hurting yourself, hold this position for ten seconds, then exhale and return to lying down and relaxing. Repeat this manoeuvre ten times, twenty times if possible.
Camel Pose :
The camel pose is the best yoga after delivery to reduce the weight around the tummy, along with strengthening all the major muscles of the body.
Benefits:
The excess belly fat left over after delivery is a source of discontent amongst many new mothers.
How to Perform:
Kneel down on the yoga mat keeping your spine upright and knees below the hips. Slowly tilt backwards while inhaling, touching your feet with your palms one after the other. Your shoulders, chest and arms should be stretched with a significant arch formed on the lower back. Hold this position for approximately 8 seconds while breathing normally. Repeat eight times per session.
Scissors Pose :
This move mimics the movement of a scissor in action and helps strengthen the abdomen.
Benefits:
It helps reduce belly fat and improve the flexibility of the hips and spine.
How to Perform:
Lie down on your back keeping both legs and both arms facing towards the ceiling. Move your left arm and leg upwards at the same time as you move your right arm and legs downward. Reverse the motion and repeat five times.
Relaxation Pose:
This pose can be done as a replacement for a power nap.
Benefits:
Helps relax after a workout while stretching the area around the hips and groin.
How to Perform:
Place a pillow lengthwise on the mat and lie down on it. With your head placed on the upper edge, close your eyes and breathe deep and slow. You should begin to feel relaxed very quickly.
Yoga can help a woman’s post-pregnancy body to closely resemble her pre-pregnancy form. It is to be noted. However, that six months should be given to the body to recover from pregnancy before initiating yoga.
Also Read: How to Lose Weight After C-Section Birth Read more
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The Reason Tusshar Kapoor Decided To Become a Single Father Is The Sweetest Thing Ever!
Bringing a child into the world is a joy like no other, and a moment of eternal bliss for a couple. There is a subtle way a child transforms your life, changes you in ways you never thought possible, and even brings you closer to your partner. But sometimes, the longing for a child’s love in your life overpowers everything else – even the fact that you’ll be bringing him up alone. Something very much like this just happened with Tusshar Kapoor.
There is a new love in Tusshar Kapoor’s life – and he is cute, tiny and adorable! The unmarried actor just became a proud father to a baby boy through surrogacy using IVF. The little boy, whom he has named Laksshya, is the first grandchild in the household and needless to say, Grandpa Jeetendra, Grandma Shobha and Buaa Ektaa have been going berserk with happiness!
But why, we did wonder briefly, did Tusshar opt to become a single Dad? How does he plan to look after the baby, which is a mammoth task even for couples? The reason, which Tusshar explained at length, and his plans for the baby’s future, are both immensely heartwarming.
"I will be turning 40 in a few months. The paternal instincts in me have been overpowering my heart and mind for some time now. I feel that I am in the right stage of my life to be a single parent. Therefore, I am thrilled beyond words to have Laksshya, now the greatest source of joy in my life. I am thrilled to be a father!
My son looks exactly like me. So, it makes me very, very happy and I don't have words to express how excited or how joyous I am. I am the caretaker, me and my parents and Ekta. I have been learning for the last nine months. By the greatness of God and the excellent medical team (at Jaslok), parenthood is an option for many, who choose to be single parents.”
Source: http://indianexpress.com/
Thanks to advancing research in the field of assisted reproduction, becoming parents has now become a possibility for many couples who had previously given up hope. Many single men and women too are now open to single parenting. Challenging though it certainly is, the delight of bringing up a child makes you stronger and ready to face hurdles along the way! Before Tusshar, Bollywood Dads like Aamir Khan and Shah Rukh Khan have also gone the surrogacy route, thus easing some of the fear and stigma that is still associated with the process. Read more
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10th Month of Pregnancy – Symptoms, Body Changes and Baby Development
Whenever we talk about pregnancy, we usually calculate it as 9-month pregnancy. However, sometimes women deliver in the 10th month of pregnancy too. If you wish to learn more about this stage and what you should do, keep reading!
What Does 10th Month of Pregnancy Mean?
Technically if we take a look at the gestational period, it can last anywhere from 36 weeks to 42 weeks. And each month comprises of approximately four weeks, which means that pregnancy transcends into the 10th month. Therefore, if a woman crosses the threshold of 40 weeks of pregnancy, she is said to have entered the 10th month of pregnancy, and that is what is meant by the 10th month of pregnancy.
What Happens in the 10th Month of Pregnancy?
As you enter this phase in your pregnancy, you are very close to your due date, and your baby can come anytime. However, as you finish your 36 weeks, you may notice a few changes every week that follows this period. Here are some foetal body changes in the 10th month of pregnancy:
Week 37
Tiny hair that covered your baby’s skin begins to disappear around this time.
Your baby’s brain weighs approximately 300 grams at this stage, and a rapid brain development also takes place.
Your baby’s skin begins to accumulate some fat.
You may experience frequent stomach aches and headaches.
Week 38
Your baby may not grow much but may put on more weight at this stage.
You may begin to feel contractions.
If the contractions are felt at regular intervals and they become more intense, chances are you may be in labour.
Week 39
Your baby may be fully grown, and there may not be much room for him to move inside.
You may experience water retention in your body and may notice a substantial change in your weight.
Your baby is almost 50 centimetres in height and may weigh around 3 kilograms.
You may feel uncomfortable and uneasy because of your baby’s increased weight. Hence you should rest often.
Week 40
Your baby may weigh anywhere from 3 to 3.5 kilograms.
Your body prepares to go into labour.
Some woman may experience a burning sensation while urinating. If a heavy vaginal discharge or other abnormal symptoms are experienced, you must see your doctor.
Symptoms of 10th Month of Pregnancy
When you enter your 10th month of pregnancy, you may experience certain symptoms. However, these symptoms may largely depend on when the foetus transcends into the lower part of your uterus. The uterus widens from your pelvis to the bottom of your rib cage. As the foetus drops, you may experience increased pressure on your bladder, and you may get the frequent urge to pee, and you may find it difficult to hold your pee. Though there may be some respite in constipation, shortness of breath and heartburn after the foetus drops.
The cervix starts dilating or opening up for the birthing process. The cervix can dilate weeks before you go into labour or it can happen just before you go into labour. Sharp or shooting pains can be felt when the cervix opens up.
Dietary and Lifestyle Tips
Here are some dietary and lifestyle tips that you should follow:
You should make sure you include foods rich in folic acid because it reduces the chances of birth defects in babies
Include calcium-rich food because it is good for your growing baby’s healthy bone and teeth development.
Eating foods rich in magnesium such as berries, beans, almonds, etc. help in better absorption of calcium in the body.
Drink lots of water to stay hydrated.
Make sure you keep a check on your posture as increased body and belly weight can make you lose your balance and hence the risk of falls.
You must rest and sleep well.
Experiencing contractions during this time is very normal. However, make sure you are able to distinguish between the false and the real ones.
If any unusual or abnormal symptoms are experienced, get in touch with your doctor.
FAQs
As a would-be-mommy, you may have numerous queries and concerns in your mind; in this section, we give you answers to some frequently asked questions about the 10th month of pregnancy:
1. Can I Have Sex in the Tenth Month of Pregnancy?
You will become big by this time in your pregnancy and sex, or physical intimacy is something that may not be on your mind. However, if you are your partner wish to indulge in the act, there is no harm in doing so. In certain cases, your doctor may advise you to do so because sex during this time may help in triggering labour. Also, if you are worried that sex may affect or harm your baby, it is not so because your baby is well protected in the sac and your partner can not harm your baby.
2. What Activities Can I Do in this Month?
Exercising is important, even during pregnancy. If you have been following a healthy exercising regime, there is no harm in following the same if you are comfortable doing it. 10th-month pregnancy is normal and healthy, and if you are comfortable doing various activities and exercises, you may indulge in them. However, if you feel tired or you find it difficult to work-out, you should not push yourself beyond limits. Make sure that you eat a good and healthy diet and rest well.
As you get into this stage of pregnancy, you know that the D-day is not far away. Do not worry and keep anxiety at bay, prepare yourself to welcome your little bundle of joy into the world and embrace motherhood. Keep a tab on your any unusual signs or symptoms and get in touch with your doctor.
Also Read: Third Trimester of Pregnancy
References
https://stylesatlife.com/articles/10th-month-pregnant/
https://www.plannedparenthood.org/learn/pregnancy/pregnancy-month-by-month/what-happens-tenth-month-pregnancy
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Dr Ghouse has added a new answer
Trying To Conceive
11 hours ago
Q. #AskTheExpert hello dr.
baby planning kar rhi kuch tips btayiye conceive ho jaye
Dr Ghouse
Paediatrician
11 hours ago
A. it's a natural process ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Laxmi Chavan-Sawant has added a new answer
Guardian of 0 children
9 hours ago
Q. when baby is kick? I'm 13 weeks pregnant
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
9 hours ago
A. during first pregnancy you may feel the baby movements after 24 to 25 weeks of pregnancy and till then only mild flatters may be felt but which you may not be feeling if you are doing some work
Dr Ghouse has added a new answer
Expecting Mom due in 2 months
9 hours ago
Q. I’m in my 31 week 1 day of pregnancy. What will be my delivery date??
As I have low lying placenta with grade 1 maturity.
Dr Ghouse
Paediatrician
8 hours ago
A. you had to correlate is ultrasound examination. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Rashmi has added a new answer
Expecting Mom due in 2 months
9 hours ago
Q. My hemoglobin is 6.4 from 28 weeks of pregnancy. Now I’m 31 weeks pregnant. What should I do?
Rashmi
Mom of a 9 yr 7 m old girl
8 hours ago
A. Haven’t when you having some kind of iron supplement because they’re very good during the time of pregnancy if you are not having one you need to start with and whatever tabs you take you should just take it with any good juice specially pomegranate juice that’s going to help in doubling the impact of the medicine that you’re taking secondly try and include more of Iron which diet like spinach broccoli beetroot pomegranate black rice sweet potato these things are exceptionally healthy for you to consume
Rashmi has added a new answer
Expecting Mom due in 2 months
8 hours ago
Q. This is my cbc report
Rashmi
Mom of a 9 yr 7 m old girl
8 hours ago
A. No there is nothing visible on my wall so I can really really cannot help you can you please repose the question once again providing all the necessary details as once I’m certain what are you talking about what’s mentioned in the report according to that I can provide you proper help on your question
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
6 hours ago
Q. #asktheexpert
now I'm 24 weeks. Sometimes I'm feeling pain in my thigh.
Dr Sameer awadhiya
Paediatrician
6 hours ago
A. For thegh query asked needs consultation with doctor for proper guidance so it is better that the doctor will guide you the correct way .
Onlfine consultation can also be taken and the expert will give you the proper answer .
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